At Bally's New Rochelle, NY
warm-up
shoulder traction
dumbbell rotators
Chuck's Lats
BP - bar x15, 95x5, 135x5, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, comp Rage X
525x1 <--- 2 board
605x1 <--- 2 board
545x1 <--- 1 board
drop shirt
405x3 <--- 4 board
475x3 <--- 5 board
515x2 <--- 5 board *ties PR but very easy
Hammer Upper Back/Lat - 4x8-10
Dumbbell Ext - 3x8-10
Upright Row on low pulley - 3x10
Side Lateral on low pulley - 2x10
Curl Machine - 3x8-12
Elliptical - 12 min
At Bally's New Rochelle, NY
warm-up
stretching
mobility
Pullthrus - 2x10
Pulldown Abs - 1x15
*Circa Max on Friday so taking it easy
GM - 135x3, 225x3, 315x3 <---add belt, 405x3
Still Legged Dead on 4" block - 135x5, 225x5, 275x5, 315x5
Pullthrus - 2x12
Hanging Leg Raise - 30x6x2
Obliques on High Pulley - 2x10
Seated Calf - 3x10
Grip work/reverse dumbbell wrist curl - 3x10
Elliptical - 10 min
Traveling tomorrow so trained today at 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 10 min
stretching
Face Pulls 2x12
DE Floor Press w/3 board -225x1x2 (C,W), 255x1x2 (C,W), 280x1x2 (C,W), 315x1x2 (C,W), 345x1x2 (C,W), 375x1x2 (C,W), 405x2x1(W) *easy PR
Incline Dumbbell Press w/green behind back - 85x10, 105x6 PR
Hammer Lat Pulldown - 4x8-12
Pulldown Behind Head - 2x10
Giant Set
Calf Raise on Leg Press - 3x12
Rear Delt on Incline - 3x10-12
Curl Machine - 2x8
EZ Reverse Grip Triceps Ext - 2x failure
Bike - 12 min
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ Buffalo Bar, foam pad w/blues (190/150) - 232x2, 252x2x2, 282x2x2, 302x2
Sumo Dead off 2" block - 335x2, 415x2, 475x2 <--- add Ginny, 515x2, 565x2, 605x2 PR
GHR jacked up 14" - 3x10
Chops w/ Rope - 4x12
Barbell Situps on Bench - 95x8, 115x8
warm-up
shoulder traction
mobility
blast strap pushups - 2x12
BP - bar x15, 95x6, 135x6, 185x3, 225x3, 275x1, 315x3 <--- add 2 board, 365x1
405x3 <--- add 3 board, single ply Titan Katana
455x1
495x0 <--- touch...and that's about all. Totally killed my shoulders
495x0 <---3 Board *Not good. Bicep tendon was on fire.
Lying Kettlebell ext on ball - 58x8-10x3
Ketllebell Row - 106x10x3
Face Pulls - 2x15
Dumbbell Upright Row - 3x10
warm-up
Reverse Hyper - 1x12
stretching
mobility work
Still messed up from Friday. Takin' it easy.
Suspended SS Bar GM - bar x3, 155x3, 245x3, 285x1, 335x1 <--- add belt
Belt Squat - 3x5
Prowler - 2pl x 5 trips
KB Chops - 2x8
Rope Chops - 6x12
Hanging Leg Raise - 2x10
warm-up
shoulder traction
dumbbell rotators
Blast Strap Pushups - 2x12
DE BP w/mini bands - 135x3, 185x3x2 (C,W), 205x1x2 (C,W), 225x1x2 (C,W), 245x1x2 (C,W)
3 Board Press CG - 335x5, 365x7 PR
Rep Set - 315x8
Summer Yokes Upper - 5x10/8
Giant Set
Triceps Pushdown - 3x12
KB Rear Delt - 2x10
KB swing and press - 2x10
Incline Dumbbell Curl - 2x10
Hanging Leg Raise - 2x12
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
Circa Max Week 2
DE Box Squat + blue, green, purple bands ~ (450/340) measured after workout - bar x2
145x2
235x2 <--- add Titan Boss briefs
235x1 <--- add Titan Boss suit
325x1 * sucked ass - suit was too loose in the hips
325x1 <--- add Inzer Leviathan
375x1
415x miss *spotter touched the bar and I lost it
415x1 By far the hardest lift I've ever done in my life. I was shot from the stress of work all week, walking around NYC the night before, and flying back to Dallas before the workout but I still got it. Wanted 450. Need to tighten straps. I had 'em loose.
Speed Pulls Conv on Jumstretch w/doubled mini - 225x2x4 * completely dead.
KB swings - 3x10
Situps on GHR - Blue x10x3
At Bally's New Rochelle, NY
warm-up
stretching
shoulder traction
Chuck's Lat's - 2x12
dumbbell rotators
BP - bar x 15, 95x3, 135x6, 185x3, 225x3, 275x1, 315x1 <---add 1 on board
365x3 <--- add 3 board, 405x3, 435x1, 465x1 PR
495x3 <--- add loose Rage X, 3 board, 565x2, 605x1 PR with this shirt
Hammer Upper Back/Lat - 4x8-12
Giant Set
Lat Pushdown - 3x12
Rope Pushdown - 3x15
Delt Raise on Low Pulley - 3x10
Curl Machine - 3x10
Face Pulls - 2x12
At Bally's New Rochelle, NY
warm-up
stretching
mobility
Pulldown Abs
*Circa Max on Friday so taking it easy
GM - bar x 5, 95x3, 135x3, 185x3, 225x3, 275x3 <--- add belt, 315x3, 365x3
Still Legged Dead on 4" block - 135x3, 185x3, 225x3, 275x8
Obliques on High Pulley - 3x10
Adam James Abs - 3x10
Seated Calf Raise - 3x15
Leg Press - 2x10
Traveling tomorrow so trained today at 24 Hour Fagness, Frisco, TX
warm-up
stretching
Face Pulls 2x12
DE BP - POR 185x3, 205x3, 225x3, 245x3, 275x1x2 (C,W), 295x1x2 (C,W)
Rep Set - 315x11 comp grip
CG 3 Board - 315x5, 365x4
Hammer Row - 4x8-12
Pulldown Behind Head - 2x10
Upright Row w/Dumbbells - 2x12
Rear Delt Machine - 2x12
Dumbbell Curl on Scott Bench - 2x8
Rope Triceps Ext - 3x failure
Calf Raise on Leg Press - 4x12
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat + blue, green, purple bands ~ (450/340) measured after workout - bar x2
145x2 <--- add Titan Boss briefs
235x2 <--- add Leviathan suit
325x2
http://www.youtube.com/watch?v=R1wdkWiLpcw
375x2 lower box and more band tension. I'll call it a PR.
http://www.youtube.com/watch?v=_AjbdKdvxYk rep one * They racked me because i was shaking so I did and took it again right away.
http://www.youtube.com/watch?v=Vh7Tw8vLXMk rep two
Mobility is drastically improved. Hit depth no problem and the weight felt light compared to what I remember. Very excited about this workout.
Reverse Blue Band Deadlift briefs- 225x2, 315x2, 405x2, 495x2, 585x2, 635x1, 495x5
Pull Thrus - 3x10
Situps on GHR - Blue x10x3
warm-up
shoulder traction
stretching
dumbbell rotators
BP ROR - bar x a lot, 95x6, 135x6
bar x3 <--- add doubled light bands, 135x3, 185x3, 245x2
275x1 <--- add 4 Board, comp grip, 295x1, 315x1, 345x1, 315x2
Felt a little off but my weights are very close to my best on the top end but I have done 275x3 off the chest.
The Knoll Life Chair I bought was worth every penny. My shoulders have been fucked for a year and after three days work in the new chair they did not hurt at all. I knew it and people thought I was crazy or making excuses. Can't wait to see what it does for my back!
Shirted Bench - 455x1 <--- 3 board, 515x1 <--- 2 board
Lying Kettlebell ext on ball - 33x15x3
Pullups - 4x8
Face Pulls - 2x10
Elliptical - 15 min
warm-up
Spud Abs - 2x10
Pendulum Hyper - 1x12
stretching
mobility
*deload - start circa max on Friday
Suspended GM w/14" Cambered bar - 155x3, 205x3, 245x3, 295x3, 335x3, 355x5
Belt Squat - 4x6-8
Kettle Bell chops - 3x8 * already moved up a weight
45 Hyper w/4" Cambered bar - 2x10
Elliptical - 15 min
warm-up
shoulder traction
dumbbell rotators
Chuck's Lats
* at this point I found out my abs were so torqued from Friday that I was unable to do any pressing because they kept seizing. This is about the most ridiculous thing ever. Johnny told me to only do one set or I'd get too sore. I didn't listen.
JM Press on Smith Machine - 135x5, 185x5, 225x5, 275x5, 295x5x2
Arnold Press - 2x12
Various Pushdowns - 6x8-15
Various Pulldowns - 4x10-12
Band Pull Aparts - 3x15
Face Pulls - 2x10
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ foam pad w/blues + purple (290/230) - 195x2, 235x2x2, 285x2, 255x2x2, 255x1x4
Sumo Dead - 335x5, 425x5, Conv 425x5
GHR - 45x8x3
Rocky Reverse Situp - 4x5
warm-up
shoulder traction
mobility
blast strap pushups - 2x12
Floor Press w/ chains - bar x15, 95x5, 135x3, 185x3, 225x3
225x3 <--- add 2 chains, 275x3, 315x1, 325x1
325x1 <--- add 3 board, 365x1 easy PR
Lying Kettlebell ext on ball - 33x12, 33x15, 53x8, 53x6
Ketllebell Row - 106x10x3
Face Pulls - 2x15
Dumbbell Upright Row - 2x10
Scott Bench Curls - 2x10
